1
May
Saturday May 2nd

8:30am Class – Join URL: https://zoom.us/j/226909441
General Warm Up:
2 Rounds of
10 Jumping Jacks
10 Mountain Climbers
5 Squats with 3 second hold at bottom, count it out loud
5 V-Ups
Stretching/ Mobilty:
Down Dog with calf stretch – 5 each side
Spidermans – :30 second hold each side
Over the hurdles x 10
Knee Hugs x 10
Part 1:
EMOM 5 of 25 DU/40 SU then Max Air Squats
Part 2:
2 Rounds of 90 DU (180 SU), 600m run, 25 V-Ups
Scale:
Run => 750m Row => 1800m Bike, V-Ups => Single Leg V-Ups
Notes:
Part 1 is 5 minutes of constant work. Keep steady, this is NOT A WOD, you want to move well. Part 2 should be about 5-7 minutes per round, scale run to keep you in that range.
Coodown:
Foam roll quads, glutes and hamstrings
Alternative:
Part 2:
2 Rounds of 90 DU (180 SU), 600m run, 25 T2B